Back Strengthening Exercises For Relief Or Rehabilitation
Author: Mark Rogers
Articles on back strengthening exercises are nothing unusual online, and so you don't waist time, these are here from a therapeutic standpoint, not just a bodybuilding article. This is an article for people who need to strengthen their back muscles due to some physical condition or injury that has brought them to this point. My mother has been a back pain sufferer for decades and I have experienced first hand the value of using what is available to us in exercising joints and muscles to relieve pain, and to restore range of motion and strength.
Minor back problems may only require stretches to give quick relief from extended activity sitting at a desk or doing some other activity where you sit or stand in one place for a long time. A seated low back stretch is performed by sitting upright in a stable chair with arms hanging down to the side. The movement is performed by simply bending forward and touching your hands to the floor (or taking them to the lowest level possible), holding the movement for a few seconds, then returning to an upright position. This can easily be done during your workday if you sit long hours. The seated spinal twist is performed again, from a seated position in a stable chair with firm seat. With arms crossed in front of the body, keeping the legs and hips still, turn the upper body slowly as far as you can to one side and hold the movement for 5 seconds. Return slowly to the front and repeat to the other side. The stretch and reach is done from a standing position with arms extended downward and palms pressed together in front of the body. Perform the movement by pulling your straight arms, palms still together up and over your head while bending slightly backward at the waist. At this point the hands and arms should be outstretched above and slightly behind your head. Hold the movement for 5 seconds then slowly return to the starting position. These are all movements designed primarily to keep the back flexible and in a condition of full mobility.
Back strengthening exercises for more serious conditions such as degenerative disease or trauma to the back require more care and specially designed moves than those mentioned above for every day back stress. They may also require the use of a back posture corrective brace. Before starting any kind of exercise regimen for these kinds of conditions consult your doctor or a licensed physical therapist.
Some of the back strengthening exercises that may be used for rehabilitating a degenerative or injured back are as follows. Stiff legged dead lifts are performed by standing straight up arms down to the side. Bend forward at the waist until the upper body is parallel to the floor. Hold the movement for a few seconds and return to the upright beginning position. Dumbbells in each hand or a barbell may be added for extra weight to increase resistance. Standard squats work the lower back as well as the supporting abdominal and upper leg (core) muscles. Supporting movements are often very important in the recovery of a back injury. Squats without weights should be performed by standing straight up arms crossed in front of the chest. With back straight, and head up, bend at the knees until the thighs are parallel to the floor. Hold the position for a couple of seconds and slowly return to the standing position. With arms down at the sides, dumbbells may be added for increased resistance. Finally performing the seated low back stretch mentioned above with dumbbells added for resistance makes a great and safe strenthening exercise for back recovery.
These are exercises that can be done by anyone, anywhere with minimal equipment as therapy for back strain or injury. Whatever your situation, always consult your doctor before undertaking any kind of exercise. Not doing so may compound your problem and result in further serious injury.
Article Source: http://www.articlesbase.com/disabilities-articles/back-strengthening-exercises-for-relief-or-rehabilitation-2872711.html
About the Author
For help with posture correction through back
strengthening, as well as discussion of the possible use of a posture corrective brace, visit
the Defying Age web site at http://www.defyingage.org.
